Simple Workout for Most Bodies

After 15+ years in this industry, I've realized that actually doing the workout is less than half the battle.

MOST of the work is a: working up the courage to get started and b: deciding what to do! Once you get past the warm up, the workout can often just kind of flow.

We have a blog post HERE and a podcast HERE on the process of finding the motivation and courage to start and highly recommend you start there if that's the struggle for you.

If you're in the "now what!?" phase, here are some quick tips!

1. Do a feel-good warm up

2. Hit your major movement patterns (squat, push, pull, hinge, rotate)

3. Do your tricky moves first, and heart thumpers second (meaning: If you have to think hard about the skill, do that earlier in the workout. If it's a "just keep going" movement, do that later.)

Here's a quick workout that covers most of your bases!

2 min Diaphragmatic Breathing

Warm Up:

• Cat - Cow
• Ankle Circles
• Hip Circles
• Shoulder Corkscrews
• Head Nods and Rotations

3-5 Rounds:

• 10 x Squat
• 10 x Push Up (modified to your level)
• 10 x Single Leg Deadlift (each side)
• 10 x Renegade Row (each side)
• 30 sec Farmer Carry and/or Kettlebell Swings
• 30-60 sec diaphragmatic breathing

Do this 3 x week for four weeks, reassess your goals and let us know how you feel!

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Want some help learning these movements?!

1. Snag our FREE Intro to Kettlebell course -- it comes with its own six week program!

2. Sign up for our exercise library subscription (90+ exercises and month to month)

3. Get in touch for a session with one of our coaches! They'd love to help you with form or an individualized program.